Pan-roasted cod with wild rice: a fish dinner recipe for women in menopause
A fish dinner from Suggestic's recipe library, part of HerStack's meal plans and recipes for women in perimenopause and after the menopause. Written in UK measures, with allergens listed.
Pan-roasted cod with wild rice
Serves 3. 35 minutes. Allergens: fish.
Use an ovenproof pan for the steps that go into the oven. Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.
Ingredients
- 180g ready-cooked wild rice (from a pouch)
- 4 tbsp water
- 2 tbsp lemon juice, plus extra to taste
- Salt, to taste
- 80g onion, finely chopped
- 180g cherry tomatoes, halved
- 2 tbsp capers, drained
- Small handful of parsley, chopped
- 3 tbsp olive oil, divided
- 340g skinless cod fillet, cut into 3 portions
- Ground white pepper, to taste
- 3 tsp shop-bought tapenade
Method
- Heat the oven to 180°C (160°C fan, gas mark 4).
- Squeeze the rice pouch to separate the grains, tip the rice into a frying pan with the water and heat, stirring, until steaming hot (or follow the pouch's instructions).
- Transfer to a bowl, stir in the lemon juice and a pinch of salt, and taste.
- In the same pan, cook the onion in 1 tbsp of the oil over a medium heat for about 5 minutes, until soft.
- Add the tomatoes and cook for 2 minutes, until just softening.
- Stir the onion, tomatoes, capers, parsley and another 1 tbsp of oil into the rice. If not serving straight away, cool it quickly, keep it in the fridge and eat within 24 hours; don't reheat it.
- Season the cod with salt and white pepper.
- Heat the remaining 1 tbsp of oil in an ovenproof frying pan over a high heat and sear the cod for 2 to 3 minutes, until golden underneath.
- Turn the fillets, put the pan in the oven and roast for 6 to 8 minutes, until the fish is opaque all the way through and flakes easily.
- Serve each piece of cod with a portion of the rice salad, topped with 1 tsp tapenade.
Optional supplement: Solgar Chelated Magnesium Tablets
Magnesium contributes to normal psychological function and to a reduction of tiredness and fatigue.
Food supplement, tablets. 100 mg magnesium per tablet; the label's daily dose of four tablets gives 400 mg (107% NRV). As a food supplement for adults, the label directs four tablets daily, preferably at mealtimes. Suitable for vegans and vegetarians. Magnesium can reduce the absorption of some antibiotics and oral bisphosphonates: ask your pharmacist how far apart to take your medicines and this supplement, as a two-hour gap is not enough for every medicine. Speak to your GP before taking magnesium if you have kidney disease. Magnesium supplements can cause diarrhoea. Do not exceed the recommended daily dose. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Keep out of the reach of young children.
General information, not medical advice. If you are pregnant or breastfeeding, have a medical condition, follow a medical diet or take medication, speak to your GP or pharmacist before changing your diet or taking a supplement. Allergen information is based on the ingredients listed. Brands and formulations vary, so check every product label for ingredients, allergens and precautionary warnings; these recipes are not guaranteed free from any allergen. Recipes from Suggestic's recipe library. Published by Suggestic Inc, which is the sole author and editor of this site.